Sri Lankan · dinner

Sri Lankan Chicken Curry with Coconut Milk

Video by island smile on YouTube · Open on YouTube

80 minServes 5431 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Skinless chicken in a tamarind-spiced marinade, simmered with onion, tomato and coconut milk: about 23 g protein and about 10 g net carbs a serve, with no sugar or flour.

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Ingredients 19

Method

Tap a time to watch that step in the video.

  1. Drain the chicken well and mix it in a bowl with the tamarind juice, turmeric, chilli powder, cumin, coriander and salt. Marinate for 30 minutes (in the fridge if longer). Keep the bowl unwashed. 1:59
  2. Heat 4 tbsp oil in a large pan or wok over low heat. Fry the curry leaves, pandan, cinnamon and cardamom for 10–15 seconds, then the ginger and garlic for a minute. 3:01
  3. Add the green chillies and onions and cook over low-medium heat for about 3 minutes until soft. Add the tomatoes and stir until they break down. 3:34
  4. Add the chicken and cook over low-medium heat until the liquid it releases is absorbed. Add 1 tbsp oil and sear the chicken for 2 minutes. 4:13
  5. Swirl the ½ cup water around the marinade bowl and pour it in. Simmer gently for 25–30 minutes until the water has reduced. 4:58
  6. Stir in the coconut milk, season with salt and cook on low for 5–7 minutes more, without boiling hard. 5:11

Tip. Serve with rice, bread or roti. The cook used a little less coconut milk in the video for a thicker curry. 3 tbsp Sri Lankan curry powder can replace the cumin and coriander.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy431 kcal1,800 kJ
Protein23 g45% of a day
Fibre3.6 g13% of a day
Carbohydrate14 g10 g net · 4.6 g sugars5% of a day
Fat33 g23 g saturated42% of a day
Sodium550 mg24% of a day

Where the energy comes from one serve

  • Net carbs 9%
  • Protein 21%
  • Fat 70%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High41%

22 µg a serve, mostly from skinless bone-in chicken parts (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High27%

0.5 mg a serve, mostly from skinless bone-in chicken parts (57%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High26%

4.7 mg a serve, mostly from thick coconut milk (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc High25%

2.8 mg a serve, mostly from skinless bone-in chicken parts (71%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 Source19%

0.5 µg a serve, mostly from skinless bone-in chicken parts (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C Source17%

15 mg a serve, mostly from tomatoes (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium Source16%

67 mg a serve, mostly from skinless bone-in chicken parts (28%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source13%

630 mg a serve, mostly from skinless bone-in chicken parts (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Vitamin K9%

11 µg a serve, mostly from tomatoes (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A8%

73 µg a serve, mostly from chilli powder (47%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin E8%

1.2 mg a serve, mostly from chilli powder (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate8%

33 µg a serve, mostly from onions (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium6%

78 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Omega-35%

0.1 g a serve, mostly from skinless bone-in chicken parts (71%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D0%

0.1 µg a serve, mostly from skinless bone-in chicken parts (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by island smile; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.